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  • Monday: Legs/Abs: Antrenament Bella Falconi

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    Anca-Cristina Bunea
    17 views2 pages
    The document outlines Bella Falconi's weekly workout routine which focuses on different muscle groups each day including legs, glutes, hamstrings, back, biceps, triceps, shoulders and abs. Monday and Saturday target legs and abs. Tuesday focuses on glutes and cardio. Wednesday works hamstrings and abs. Thursday is dedicated to back, biceps and cardio. Friday hits triceps, cardio and shoulders. Sundays are for rest. Each workout includes 3-4 exercises for the targeted muscle groups performed for 3-4 sets of 12-20 reps along with various cardio routines.

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    Weight lifting fitness training

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    Antrenament Bella Falconi

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    The document outlines Bella Falconi's weekly workout routine which focuses on different muscle groups each day including legs, glutes, hamstrings, back, biceps, triceps, shoulders and abs. Monday and Saturday target legs and abs. Tuesday focuses on glutes and cardio. Wednesday works hamstrings and abs. Thursday is dedicated to back, biceps and cardio. Friday hits triceps, cardio and shoulders. Sundays are for rest. Each workout includes 3-4 exercises for the targeted muscle groups performed for 3-4 sets of 12-20 reps along with various cardio routines.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as odt, pdf, or txt
    17 views2 pages

    Monday: Legs/Abs: Antrenament Bella Falconi

    Uploaded by

    Anca-Cristina Bunea
    The document outlines Bella Falconi's weekly workout routine which focuses on different muscle groups each day including legs, glutes, hamstrings, back, biceps, triceps, shoulders and abs. Monday and Saturday target legs and abs. Tuesday focuses on glutes and cardio. Wednesday works hamstrings and abs. Thursday is dedicated to back, biceps and cardio. Friday hits triceps, cardio and shoulders. Sundays are for rest. Each workout includes 3-4 exercises for the targeted muscle groups performed for 3-4 sets of 12-20 reps along with various cardio routines.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as odt, pdf, or txt
    of 2

    Antrenament Bella Falconi

    Monday: Legs/Abs
    Squats Free Bar 415
    Leg Extension 412
    Leg Press 412
    Leg Press Smith Machine 415
    Sumo Squatting 412
    Side Crunches on Stability Ball 320
    Abs Scissors Kick 320
    Seated V Knee-up 320
    Reverse Crunch 320

    Tuesday: Glutes/Cardio
    Good Mornings 420
    Kickback with Ankle Weights on Stability Ball 515
    Barbell Squat with Legs Wide Spread Apart 415
    Step-up with Dumbbell or Cables 415
    Glute Bridge with Plate 420
    25 Min HIIT on Stair Master

    Wednesday: Hamstring/abs
    Deadlift with Barbell 412
    Deadlift with Cable 412
    Leg Curl 412
    Walking Lunges 415
    Hamstring Curl on Stability Ball 415
    Obliques on Cable 312
    Plank on Elbows and Toes (for about 4 min total)
    Hanging Leg Raises 312
    Cable Crunches 420

    Thursday: Back/Biceps/Cardio
    Pull Ups 312
    Lat Pull-downs 410
    Seated Cable Rows 312
    Back Hyper-extensions 312
    Seated/Incline Dumbbell Biceps Curl 312
    Preacher Curl 312
    Hammer Curl 312
    Biceps Spider Curl 312
    HIIT 25 Min Elliptical

    Friday: Triceps/Cardio/Shoulders
    Triceps Kickback 312
    Triceps Cable Press Downs 312
    Triceps Dip Unassisted 410
    Lying Barbell Triceps Extension 312
    Push-ups 315
    Arnold Press 312
    45 min Inclined Treadmill (Incline 21 at 3mph)

    Saturday: Legs/Abs
    Squats Free Bar 415
    Leg Extension 412
    Leg Press 412
    Leg Press Smith Machine 415
    Sumo Squatting 412
    Side Crunches on Stability Ball 320
    Abs Scissors Kick 320
    Seated V Knee-up 320
    Reverse Crunch 320

    Sunday: Day off


    Rest

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